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Archive for May 2011


“WOD” 20 Clapping Pushups 800 M Run 20 Push Press 3 RFT RX = 115/75

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WOD: 5×4 Front Squat @ 75-80% 1RM 10 Deadlifts 10 Burpees 20 Situps 10 Min AMRAP RX = 185/115

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WOD: 1 Minute to Complete: 5 Kettle Bell Swings 40 Yard Suicide Sprints (10/20/30/40) Rest 1 Minute 5 Rds Penalty – 5 Burpees during rest RX 2 Pood (70lb) / 1.5 Pood (53lb)

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WOD: 350 M Row 25 DU 20 Wallballs 15 KB Swings 4 RFT RX = 1.5/1 pood PHA = 500 M/50 DU

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WOD 10 Power Cleans 3 Laps Around Building 15 Power Cleans 2 Laps Around Building 20 Power Cleans 1 Lap Around Building FOR TIME RX = 135/95

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